Top 10 Reasons to Eat More Vegetables

I’m a huge proponent of plant-forward eating. It’s different from the restrictive labels of being a vegetarian (not eating meat), or vegan (not eating any animal products) as you can largely eat what you want- as long as plants are at the heart of your plate.

Plant-forward is simple: no defined diet, less restraints, less label-reading- yet healthy!

How can a ‘diet’ that allows me to eat anything be “healthy”?

When plants (vegetables, fruits and whole grains) are the basis of your diet- you’re eating nutrient-dense foods and more fiber (to aid digestion, control blood sugar and improve cholesterol).

Here are my top 10 reasons to eat more fruits and vegatables:

1. Stay full longer. Eating fruits and vegetables provides you with lots of fiber, which helps you feel full longer and can help keep your appetite in check. Love a slice of pizza for lunch, but hate feeling hungry two hours later? Eat that salad that comes with it- the fiber will help keep you full longer, with less empty calories than the white pastry dough.

2. Boosts your Energy!

Eating dark leafy greens like kale, Swiss chard and spinach provides your body with iron, magnesium and B vitamins- helping you maintain energy levels.

Remember to add a Vitamin C fruit or vegetable with them to enhance iron absorbency; e.g. squeeze lemon juice over your kale, or make a strawberry and spinach salad

3. Nutrients! Eating a variety of vegetables allows your body to naturally get vitamins, minerals, antioxidants, phytochemicals and fiber you need without having to take supplements or vitamins that also may contain fillers, binders, excipients, preservatives, sweeteners, and flavorings. And supplements aren’t as regulated as you may think. “Under DSHEA (Dietary Supplement Health and Education Act), FDA does not have the authority to approve dietary supplements before they are marketed.” (read more on the FDA and supplements). Due to potential interactions with medications, please always ask your doctor or pharmacist before starting any supplements or viatmins.

Eating a rainbow of fruits and vegetables can help ensure you ingest a wide variety of benefits- from the original source!

4. Healthier for our Environment:

Eating vegetables has a lower carbon footprint than meat-rich eating; vegetables often use less plastic waste than single-use pre-packaged snacks; factory farming creates a variety of negative impacts on human and planetary health.

Less energy, land use, and water are used to farm crops than animals. (UN: Food and Climate Change)

5. Helps Heart Health: Eating a plant-forward diet lowers insulin levels, lowers the risk of heart disease and slows the progression of atherosclerosis (build up of fats, cholesterol and other substances in and on the artery walls). 

6. Improves gut health:

Vegetables contain a lot of fiber- which helps your body break down food, improves digestion, absorption of nutrients and encourages healthy bowel movements.

Eat a plant-forward meal and notice how your digestion feels afterward… a little lighter and more energetic than after eating a hamburger?

7. Reduce risks of chronic disease: Eating a variety of vegetables helps reduce inflammation and increase immunity. Vegetables are naturally high in vitamins and minerals while being low in calories and fat. Also, some vegetables, such as leafy greens, are low on the glycemic index, which can help lower blood sugar levels and reduce the risk of insulin resistance, which can lead to diabetes. 

8. Enhances Immunity:

Your body utilizes the vitamins and nutrients in vegetables to support your immune system.

Some brightly colored fruits and vegetables are particularly good at this, think: leafy greens, beets, carrots, citrus fruits and blueberries.

9. Manages Weight Loss: The more fruits and vegetables you’re eating, the healthier and happier your body will function- and you’ll be full enough to stop snacking on lower-nutrient, highly-processed foods. Love snacking? Eat a lot more fruits and veggies- the fiber will fill you up and you’ll be gaining lots of vitamins and minerals your body craves.

10. Age More Gracefully:

Vegetables high in Vitamin C and beta carotene can protect your cells from damage to help you age more gracefully.

Plant- forward eating can improve skin elasticity and hydration and may even improve the look of wrinkles.

Eating a diet high in vegetables can also lower your risk of stroke and heart disease- two conditions commonly seen in aging populations.

Read more: Is Organic Produce Worth It?